220704 – Independence day

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CrossFit9 – CrossFit WOD

Metcon

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
9FITers and L1 athletes adjust as follows:

8-10 rounds:

5 DB or barbell thrusters (challenging weight)

10 pull-ups or ring rows

100m sprint

Rest 1 minute